This culture's focus on productivity and busyness seems to dismiss the value, necessity and benefit of solid, restful sleep.
Sleep is one of the foundations of well-being. Yet, many teenagers, young adults, and adults are sleeping far fewer hours than is recommended.
If you're feeling tired during the day, or are sleeping six or fewer hours a night, you may want to see a physician to make sure you're well medically. Also, consider choosing one of the tips* below to focus on for the next month so that you can potentially increase the quality of your sleep.
* Tips provided courtesy of the National Sleep Foundation:
I had the pleasure and honor of being on my good friend's radio show, Radical Advice this week. The show is live on Tuesdays from 10:00a-12:00p on www.bff.fm and each episode is archived into the iTunes podcast app. Check out the episode, during which we practiced and talked about mindfulness, listened to some music and answered listeners' questions. Find this episode in the October 2017 archives in Itunes:
These days, all of us are communicating in various ways, all the time, with many different people. It may be face to face, on the phone, via email or text, or through social media.
When you feel negatively affected by what someone communicates to you, your emotions come to the forefront to protect you. As a side effect, your response may be less skillful and affect the other person negatively. This can lead to an escalation and prolong the negative feelings cycle.
Below is an acronym that can be useful to practice whenever you are communicating with anyone, via any medium. It can help you be more kind, clear, considerate and respectful in your message. It is often helpful to pause, take a breath and check in with yourself prior to your actions.
Before you speak, text, type and/or post, consider:
T. Is what you’re communicating true? Are you stating a fact or more your opinion or feeling about something? Check in with yourself and be clear.
H. Is what you’re communicating helpful? Are you helping the other person, yourself or the situation?
I. Is what you’re communicating important? How important is it and to whom? Is this something that can wait?
N. Is it necessary? Check out whether whatever you want to communicate is better left unsaid, or maybe you could benefit from giving yourself some space before you communicate this thing.
K. Is it kind? Check in about why you’re communicating. What’s your intention and purpose for this communication at this time? Will it be of benefit to you, the other person, the relationship? Is what you’re about to say skillful, respectful and thoughtful?
T.H.I.N.K. is based on a concept originally presented in the 1930s by Herbert J. Taylor
Take a moment to breathe in deeply and breathe out fully. Most people don’t pay much attention to this essential component of living. Yet, the breath is perpetually with us, providing information to the brain and the body.
The breath interacts with the autonomic nervous system, which is composed of two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system activates the body; it is sometimes referred to as the “fight, flight, freeze” system. When the brain registers danger, whether real or perceived, it sends messages to the sympathetic nervous system to prepare for action: increase heart rate, breathe shallower, etc. Alternatively, when someone is relaxed, the parasympathetic nervous system is activated; sometimes called the “rest and digest” system. When the brain registers absence of danger, it sends messages to the body to slow down the heart rate, deepen breathing, etc.
Since the breath is a function we can regulate, there is a simple technique that can be used to engage the parasympathetic nervous system and help the brain and body calm down. This can be especially useful if you’re feeling anxious, overwhelmed or stressed. The instructions are written below. You may want to read through the text before trying it out or practice as your read.